CrossFit Worthy – CrossFit

Warm-up

3x

100m Run

5 Paused Goblet Squats w/ Band

Weightlifting

1): Paused Back Squat (5×4; @ 67.5%; E2:00)

Pause at bottom of squat
Pause for :02-:03 on each rep.

2): Sumo Deadlift (5-5-5-5-5; E2:00 )

Metcon

3): Metcon (Time)

60 Cal Team Air Bike

*In a team of 4 rack up 60 cals as fast as possible
Switch between team members as much as needed in order to sprint your hardest and accumulate 60 cals as fast as possible.

Strength Accessory

200m Farmer’s Walk – AHAP